Program Description
.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 26, 2024 10:42
- Last EditedJun 26, 2024 11:47
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
20 reps
2
Squat (Barbell)
3
6-8 reps
3
Deadlift (Barbell)
3
6-8 reps
4
Leg Extension
2
8-12 reps
5
Leg Curl
2
8-12 reps
6
Chin-Up (Weighted)
3
6-12 reps
7
Straight Leg Calf Raise
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
25 reps
2
Chin-Up (Bodyweight)
2
10-12 reps
3
Bench Press (Barbell)
4
6-12 reps
4
Bent Over Row (Dumbbell)
3
6-12 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Overhead Tricep Extension (Cable)
2
8-15 reps
7
Bayesian Curl
2
8-15 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Bodyweight)2 Sets
20 Reps
2
Squat (Barbell)3 Sets
6-8 Reps
3
Deadlift (Barbell)3 Sets
6-8 Reps
4
Leg Extension2 Sets
8-12 Reps
5
Leg Curl2 Sets
8-12 Reps
6
Chin-Up (Weighted)3 Sets
6-12 Reps
7
Straight Leg Calf Raise2 Sets
8-15 Reps
Day 2
1
Push Up2 Sets
25 Reps
2
Chin-Up (Bodyweight)2 Sets
10-12 Reps
3
Bench Press (Barbell)4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)3 Sets
6-12 Reps
5
Lateral Raise (Cable)3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
7
Bayesian Curl2 Sets
8-15 Reps